Quickest Ever Chili
If you only have an hour to make your meal, eat it and clean up afterword, then this is for you. All the ingredients simmer together for a few minutes, and a bowl of hot chili is ready. Tofo (soybean curd) adds protein to the mixture.
Prep Time: 10 minutes
Cook Time: 15 minutes
| 2 |
stalks celery, thinly sliced
|
2
|
| 1 |
medium onion, chopped
|
1
|
| 1 |
green pepper, chopped
|
1
|
| 125mL |
chicken broth
|
1/2 cup
|
| 1 |
can (213 mL/7 1/2oz) tomato sauce
|
1
|
| 10-15mL |
chili powder
|
2-3 tsp
|
| 1 |
can (540mL/10 oz) Romano or pinto beans, drained and rinsed
|
1
|
| 1 |
block tofu (6 x 6 x4 cm/ 2 1/2 x 2 1/2 x 1 1/2) (140g)
|
1
|
| Pinch |
freshly ground pepper
|
Pinch
|
Directions
In a saucepan, combine celery, onion, green pepper, chicken broth, tomato sauce and chili powder. Cook over medium heat, stirring occasionally, for 5 minutes. Stir in beans. Press tofu between paper towels to remove some of the moisture. Cut into small cubes, stir into bean mixture. Simmer about 10 minutes. Serve in bowls or deep plates.
Microwave Directions
In 1.5L (6 cup) microwaveable container, combine celery, onion, green pepper, 50mL (1/4 cup) chicken broth, tomato sauce and chili powder. Cover tightly with lid or plastic wrap. Microwave at High (100 percent) for 6 minutes or until onion is translucent. Stir in beans, tifu and pepper. Cover and microwave at High for 5 minutes or until heated through.
Makes: 4 Servings, 750mL (3 cups)
Serving: 200mL (3/4 cup)
| 2 Starchy Choice | |
| 1 Protein Choice |
Protein: 28g
Carbohydrates: 11g
Fat: 4g
Kilojoules: 810
Calories: 192